10:00 Warmup on Machine of choice
Mobility/stability
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×5 SLSLDL (Per side)
Then:
5x (per side) Weighted Step Up with high Knee drive
150m sprint on Machine of choice
X3 Rounds, Minimal rest
Then:
5x (Heavy) Front Squat
200m Sprint on Machine of choice
X3 Rounds, Minimal rest
Then:
60m Farmers Carry
30m Rock Carry
30m Heavy Sled push
X4 Rounds, Minimal Rest
Then:
Cool Down